Tuesday 11/23/21

Change of Shoes

Winter weather is here. Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival.

Thanksgiving Schedule Changes

• No Kids Classes 11/24 or 11/27
• No Adult Classes 11/25 - Join us for an at home WOD
• No 5:30am or 6:40am on Friday 11/26 - all other classes running according to schedule

Tuesday Gymnastics Program

Choose the category you fall under and only watch the videos for that focus.

• Level One
• For those that DO NOT have strict pull-ups, or want to get stronger at strict pull-ups.
• Level Two
• For those that HAVE a strict or multiple strict pull-ups, but are lacking good kipping technique. This will help improve your kip, and kip strength, allowing you to string more reps together. Remember, strict before kipping is ALWAYS recommended. However, there are a few that fall in the gray area here and should consult with a coach if in question.
• Level Three
• HAVE strict Pull-Ups. HAVE Chest to Bar Pull-Ups. Can do at least 10 Kipping Pull-Ups unbroken

The Board

NEW movements are in BOLD

The Mobility/Warm-Up (All Levels)

NEW movements are in BOLD

• Thread the Needle
• Hollow Progression 3
• Powel Raises
• Banded Row
• most everyone should use a thin band for this.
• Banded Lat Pull-Down (Level 1 & 2) working straight arm strength - be sure to choose a band that you do not need to lean into or use momentum to move.
• Rower Pike (Level 3)
• Scapular Pull-Ups (Level One)
• Banded Strict Pull-Ups (Level 2) - this is a warm-up and should be easy. Choose a band you can do 5 in a row with
• Banded Chest to Bar Pull-Ups (L3) - same note as above.

Level One

• Ring Rows
• Chin Over Bar Holds (Chin-Up Grip)
• Active Hang

Level Two

• Tap Swing with Rag between Toes
• Kip PU + Hover + Push Away

Level Three

Little bit of a different format this week. You will do 3 rounds of the first part. This will warm you up for some full bar muscle ups at the end.

• Elevated Low Bar Transitions
• Tap Swing Pull + Hand Release
• Banded BMU or BMU
• We want these to be good reps, not failed reps repeatedly. No chicken wings. We are looking to practice all the straight arm pulling mechanics you've been working on. It is also an opportunity to put it all together. If you have never done a BMU try banded first.

The Met-Con

4 Rounds for Time

• Down, Up & Over
• Sumo Deadlift High Pull(SDLHP)
• Tuck-Up
• Double Unders

The Finisher

https://youtu.be/W42gtyPJFV8